WDWO

YHC was pumped this morning for a dogpile workout as his last day at 53 wanted to celebrate with some of the favorite routines so here is what went down:

COP

21 plus the YHC gather at the flag and we mosey to the Carillion Tower and circle up for 20 SSH, 10 DQ, 15 Imperial Walkers, 15 Russian Walkers, 16 4ct LBC’s(for the abs that we had at 16…right?), 15 reverse scorpions, 10 scorpions and 20 merkins. We are warmed up for the THANG

THANG

We short mosey to Carillion field to prepare for the Red Barchetta (YHC came earlier to place glow sticks for markers to set up the run stop points. This workout involves the Pax to line up at the goal line and run to the farthest stick (about 110 yards) and perform 100 SSH. Return back to goal line and plank for 6. We run to the 75 yard marker and perform 75 squats, back to goal line and plank for the 6. We then run to 50 yard line marker and perform 50 2 ct mountain climbers, back to goal line plank for 6, then run to 25 yard line for 25 merkins, back to goal line, then run to 10 yard line, 10 burpees then back to goal line and plank for 6.

Next we mosey to the Bermuda Triangle at the second crop circle. We start with lunges from crop circle to top of hill to intersection, run down to corner then dealers choice(Bernie Saunders, walk or run) up the hill perform 20 merkins. Wash rinse and repeat for 2 more times for a triple check.

We then mosey to the stage and grab a coupon circle up for a short Tabata work out with session 1 small lunges or squats with a coupon for 8 reps 20 seconds of exercise, 10 seconds rest repeat 7 more time for a total of 4 minutes. We then do this same 8 set routine for bench press with the coupons. Then we return coupons and mosey to the cage.

The cage we divide into groups of 3 Partner 1 – timer runs to the hydrant and back to the cages. Partner 2 – performs pull ups the idea here is to do as many as possible and keep form. Partner 3 performs Dips at the parallel bars. Everyone gets their reps in for 1 rotation.

We then mosey to the wall East of the Amphitheater and perform 15 donkey kicks and take a seat at the wall, 15 more reps take a seat and finally 24 reps for a nice total of 54 donkey kicks.

Mosey back to flag, namerama and numberama, YHC took us out.

Announcements – CSAUP run was being performed overnight last night running from Williamsburg to Richmond in a Ragnor style race. I did not have all of the names of the participants and hopefully a BB will be posted of this event..way to go gents!

Upchuck is spearheading the breaking bread effort and we have great participation from the Pax. We still need someone for the Saturday after Thanksgiving and one other weekend and we are good through February.

Finally thank you F3 brothers, you help me keep the fire burning in fitness every week and together we are progressively improving our minds, body and spirit. Have a great weekend everyone, it is an honor to lead and I look forward to seeing you in the gloom.

Cheers….CB